Hey, there, pgainda. You should be taking in at least .4g of fat x LBM, and roughly one-third of that should be polyunsaturated fat (like flaxseed oil or fish oil), one-third monounsaturated fat (like olive oil) and one-third saturated fat (solid at room temp, like that found in meat).

Hope that helps. If you have any other questions, don't hesitate to ask.

see how many EFA's you'd want from flaxseed oil depending on the amount of calories you are ingesting. then determine the amount of flax you'd need to fulfill that requirement relative to the rest of your diet. i.e. do everything TT just said.